How to lose weight without exercise and still eating your favorite foods

09 Aug

Do you want to lose weight but hate exercise?  Do love sugar or carbs and have low will power?  Maybe you have tried all sorts of diets before and failed.  Well, I am going to share with you what I think works best.  There are some reasons why I feel this works – first, it doesn’t require cold turkey dieting and your progress reinforces good behavior.

Things you need:

1.  A digital scale

2.  A note pad / pen

3.  A water infusion bottle or pitcher (not required but helpful)

4.  People around you who are supportive


First, step on the scale.  Your starting weight may indicate that you are overweight by a little or a lot, although most people that struggle with sugar and carb issues are overweight by more than a little.  Write down the time and your weight.  I suggest you weigh yourself without clothes, first thing in the morning every day so your weight is consistent.  If that is not possible, try to find a time of day that is consistent and it at least be in your undergarments.  You may weigh yourself more than once a day if you like but you need only write down the time that matches the time you choose for consistency.

Second, spend you first few days eating normally, continue to weigh yourself and write it down each day but be mindful of what you eat, every time you eat.  If you are really dedicated, write it down but that might be too hard for busy people so at least be mindful.  For me, I had realized I was having desserts like 4 times a day in the beginning because of my sweet tooth on top of my regular food, some days even more if it was a really bad day!

After you have made note of some of your bad habits, think about ONE habit you can reduce and change for the better, just one thing.  Can you eat a smaller portion at a meal, can you cut down to just 4 desserts a day and NEVER go over that mark if you find you do 4 but sometimes go over that?  Can you cut down to 3 desserts a day on weekends and have your 4 desserts on weekdays – replace the extra dessert with a yummy healthy snack you like instead – like fruit or if the dessert has a lot of calories find a dessert to replace it with that has much less calories like a sugar free chocolate pudding.  But, make ONE change.  Do this for a week.  Keep writing down your weight, it may or may not change.  You may have been eating so that you were in a weight gaining pattern, so we may first be having to stop that before we can move to weight loss.

So, now you have survived a week with your ONE change, make another change – again, do what you can handle, some people can make bigger changes, others can only handle small changes at a time.  However, if you do too much too soon, you will get too hungry, cravings will get too strong and you will give up, so go as slow as you need to so that you don’t break your new rules.

Here are some changes you make:

  • Instead regular soda, have diet
  • Eat less bread
  • Gradually decrease meal size, your stomach will adjust and you will feel full
  • Suck on lollipops or chew gum when you need sugar – Double “sweet tart” type Lollipops are great for those who really like a sugar fix, they last a long time, are very sweet and you can buy 200 for $12 on Amazon
  • Have dinner on the early side
  • Drink lots of water, use the infusion bottle to make water more appealing and tasty, you will drink more of it
  • Drink water before a meal, it will help fill you up
  • Find replacement treats with less calories and eat those in place of the treats with more calories
  • Always worry about calories, not fat grams

You should continue to gradually adjust your eating habits until you reach a point with the following goals:

Breakfast:  You can eat whatever you like – it can tasty and good but it has to be only 200 calories!  You can have a bowl of kiddie cereal for that, a tasty chocolate chip cookie dough protein bar, a couple waffles (no syrup), etc.  There are lots of great foods that you can eat but keep it 200 calories for women, men get to have a little more, maybe 280.

Between breakfast and lunch – if you need to snack, have something like berries, they are great for you, you can even put some whip cream on top.  You can have some peanuts or if you really need a dessert, have a sugar free pudding, that is only 60 more calories.  You can also eat some cheese or a couple slices of bacon.

Lunch – Your lunch should be about 400 calories for women, again men can have a little more, maybe 500.  You should think about things you like that are protein based and add calories around the protein, a deli sandwhich where most of the calories come from the bread, a salad of course always works, a philly cheesesteak is even fine, just don’t eat too much and no chips or sugar drinks with it.

Afternoon snack – rather than eat anything sweet after lunch, if you are a sweet tooth, save it for your mid afternoon snack.  Have your sweet  snack here but only 160 calories.  Something like an ice cream sandwich, another pudding is fine, a bag of chips is fine (individual size), one small brownie, even a donut is okay.  A giant slice of cake is not.

Dinner – Now look back on what you ate today, was your intake on the lighter side or heavier side today?  If it was lighter, you get to have more for dinner, if heavier, you might want to plan your dinner with less calories.  Dinner should be focused on lots of protein and vegetables in general.  Eating pasta and bread should only be on the menu if you planned for it by being good earlier in the day.  Avoid the starches, it is meat and potatoes, it is meat and vegetables!  If bread and potatoes are served and you want some, you have two choices, take a small taste if you think you can do that without going in for more or if tasting them will just fuel your cravings, then leave it all alone!

After dinner- This is the most difficult time for many, this is where I dive into my lollipops!!!  They are 30 calories and keep my sweet tooth satisfied and my mouth busy!!  I might even have 2!!!  However, they keep me from eating so many other things.  Your goal as a woman if you are losing weight is to eat close to 1200 calories if you are getting close to your goal weight, if you are still very far from your goal weight, you should use one of those calculators to see how many calories you can still eat and lose weight.  For men, I believe the number is 1500.  Remember, we were eating 600 calories by lunch and leaving 600 calories for the second half of the day but most our dinner was supposed to be meat and veggies which doesn’t have too many calories.  You also don’t need to “count” all your calories but look at the packages of the food you eat so you are aware of how many calories are in the food you are eating, you might be surprised.  I was shocked to see a side of mac and cheese at outback had 835 calories!   I chose not to eat my left overs!  Also remember to include drinks too.

If you continue to write down your weight every day (don’t listen to these people who say only check once a week!), you will see the numbers go up and down.  Don’t let an up day discourage you.  The reason people tell you to only check once a week is because they think people cannot handle the fluctuations – and there is probably some validity to that, however, that is something you have to be aware of.  Even on a GOOD eating day, you may see your weight go UP, that does not mean you get discouraged, it just means that you may need to poop! 🙂  Or your weight is redistributing and it went down too much the day before and is readjusting to an average.  It will move up and down but the overall pattern with this plan is that you will see an overall down pattern.  Here is an example:

Day 1:  176.6

Day 2:  176.4

Day 3:  175.8

Day 4:  176.0

Day 5:  175.6

Day 6:  175.2

Day 7:  175.6

Day 8:   174.8

Day 9: 175.4

Day 10: 175.0

You can see here, I started at 176. 6 as my high, my low hit 174.8, I have not yet gone back into the 174’s, I expect that tomorrow (I hope) but the overall trend shows that I have lost about 1.5 pounds in 10 days.  Generally, they say that you should lose about 1 pound per week if you are relatively close to your normal weight and more if you are very over weight.  I am only 15-20 pounds overweight.  I was 55 pounds overweight before but I lost 40 pounds and then put a little bit back on so I want to get back down 10 pounds so 1 pound per week is a good pace for me but when I was much more overweight, my weight loss was much faster and I used a similar approach to this although I was pretty dedicated so I set high expectations to my rule changes as I went but I didn’t deprive myself at any point.  Tomorrow, will be a bad eating day since it is a special occasion, and that will happen and you see yourself lose a lot of ground on any days you make bad choices or decide that the special day overrides the diet, however, new weight put on comes back off very quickly, so just get back on track.  I lost my 40 pounds before in just 6 months and then my weight adjusted to the new me.  Granted I made some changes to my eating but it was easy and I still indulged and managed to retain 30 pounds of weight loss for the last 3 years.

One more thing that women should know that I was not aware of – if you have a poochy stomach, especially if you have had children, it is possible that a lot of your “fat” look isn’t even from fat but from muscles that are disconnected from carrying a baby / giving birth.  It is called diastasis recti.  All this time I thought my fat abdomen was all fat but it turns out a part of it are from loose muscles.  You can do exercises to help but the best way to fix it is with surgery.  Unfortunately, insurance doesn’t consider the surgery medically necessary so it is cosmetic and is usually done with a tummy tuck.  For me, it worth considering since the lack of muscles has lead to back pain issues as well.

I hope this approach is helpful, good luck!!


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